How Do You Approach Nutritional Guidance as a Fitness Coach?
Navigating the complex world of nutrition can be daunting for fitness coaches, but the right guidance can empower clients to achieve their health goals. This article distills expert advice on how to provide effective nutritional guidance, from choosing whole foods to adopting mindful eating habits. Discover actionable strategies that are backed by industry specialists to enhance the well-being of athletes and fitness enthusiasts alike.
- Emphasize Whole, Unprocessed Foods
- Adopt Mindful Eating Practices
- Focus on Adding Nutrient-Dense Foods
- Recommend Balanced, Protein-Rich Snacks
- Promote Whole Foods for Better Health
- Remove Gluten for Improved Well-Being
- Encourage Mindful Eating for Athletes
Emphasize Whole, Unprocessed Foods
One food paradigm shift that has impacted how I deliver nutritional advice is the emphasis on unprocessed foods.
I always prioritized macronutrient ratios (carbs, protein, fat) when devising meal plans for my clients. This has its uses, but I find myself coming to appreciate whole, unprocessed foods more. These foods are rich in vitamins, minerals, and fiber that are important for energy production, muscle maintenance, and health. When I teach clients to eat whole grains, lean protein, fruits, and vegetables, I've seen a huge improvement in their energy levels, climbing ability, and general health.
This emphasis has been particularly influential for climbers trying to keep their weight in check or gain body composition. Whole foods are typically lower in calories and fat than processed food, but they feel more full. This helps clients eat longer, and not as much, and curb cravings and unhealthy snacking. At Climb On The Rocks we have developed a program of healthy food prep workshops focused on whole foods. The results have been fantastic. Clients talk about feeling more energetic while climbing, feeling quicker when coming off a climb, and feeling in control over their food choices.
Adopt Mindful Eating Practices
In my experience as a life and change coach, one impactful dietary change I've recommended is adopting mindful eating practices. When I transitioned away from habitual, unconscious eating patterns, clients reported a significant shift in their relationship with food. They began noticing hunger cues and savoring meals, which improved their control over portions and reduced emotional eating.
A specific case involved integrating "mindful breathing" before meals. One client, who struggled with stress eating, began taking a few deep breaths before dining. This simple change helped lower stress levels, encourage better food choices, and ultimately led to a 15-pound weight loss over three months.
Tracking these changes emphasized how essential it is to understand the "why" behind eating habits. By building awareness around food choices and connecting them to deeper emotional states, clients find sustainable dietary improvements, enhancing not just their fitness goals but their overall mindset.
Focus on Adding Nutrient-Dense Foods
Over the years, I've seen countless people struggle with nutrition—not because they lacked knowledge, but because they felt overwhelmed by rigid diets and conflicting advice. At one point, I found myself caught in the same cycle, overanalyzing every meal, chasing perfection, and ultimately feeling frustrated. That's when I made a small but powerful shift: focusing on addition rather than restriction.
Instead of cutting out entire food groups or obsessing over macros, I started encouraging a simple approach—add more nutrient-dense foods first. More fiber, more lean protein, more healthy fats, and more hydration. What I quickly realized was that once these elements were prioritized, unhealthy cravings naturally reduced, energy levels improved, and maintaining a balanced diet became effortless.
Why This Works
One person I worked with had spent years bouncing between restrictive diets, only to feel deprived and revert to old habits. When we shifted the focus to adding rather than eliminating, she found it easier to stay consistent. By ensuring each meal included whole, nourishing foods first, she no longer felt the need to "cheat" or overindulge. Over time, she developed a healthier relationship with food—not by following a strict plan, but by creating a foundation of sustainable habits.
The Key Takeaway
The best dietary change isn't about following the latest trend; it's about making small, sustainable adjustments that naturally lead to better choices. Instead of asking, "What should I cut out?" start asking, "What can I add to improve my meals?" That shift in mindset makes all the difference.
Recommend Balanced, Protein-Rich Snacks
One specific dietary change that had a positive effect on my approach to nutritional guidance with clients is focusing on balanced snacks rich in protein, healthy fats, and low-glycemic carbs to stabilize energy levels throughout the day. For example, I now recommend snacks like nuts with cinnamon, nitrate-free beef jerky, and clean protein bars like Epic Bars, which are convenient, satisfying, and nutrient-dense.
This change not only aligns with maintaining stable blood sugar levels but also addresses common issues like energy crashes and overeating later in the day. By incorporating these strategies into my guidance, clients feel more in control of their cravings and report better energy for workouts and daily activities.
This shift has also helped me emphasize the importance of quality over quantity—choosing snacks and meals that nourish the body rather than just fill it. It's a small but impactful change that empowers clients to make smarter, sustainable nutritional decisions.
Promote Whole Foods for Better Health
Fitness professionals are increasingly promoting whole foods in their nutritional guidance, focusing on unprocessed, nutrient-dense options that improve health and fitness. Whole foods, rich in essential vitamins, minerals, fiber, and antioxidants, offer better choices than processed items. For example, a fitness coach helped clients struggling with weight and energy by replacing processed snacks with fruits and vegetables, leading to more effective, sustainable dietary habits.
Remove Gluten for Improved Well-Being
One specific dietary change I've personally made over the last year and a half has been removing gluten from my diet... and it's been so life-changing that I recommend it to all the weight loss clients at our medical spas!
For starters, gluten is a group of proteins found in certain grains (including wheat, barley and rye). It acts as a binding agent that gives dough its elasticity, helps it rise and maintains its shape. It's also what gives bread and other baked goods their chewy texture.
On the flip side, gluten has been found to be very inflammatory in the body and may cause side effects such as bloating, gas, weight gain and/or gastrointestinal distress.
When I removed gluten from my own diet the first thing I noticed is that I no longer felt puffy or bloated from what I ate. Within two months of eliminating it, I also discovered that I no longer experience brain fog or unexplained fluctuations in my weight.
Based on my own results, I typically suggest the following for the medical weight loss clients taking our GLP-1 medications:
- gluten-free bread
- chickpea pasta
- cauliflower crust for pizza
- corn tortillas instead of flour tortillas
- grain-free crackers
- veggie straws instead of traditional chips
Gluten-free products have come a long way over the last few decades, so there are a variety of goods available now that won't make you feel like you're missing out on your favorite snacks or foods.
Making this one modification to your diet may do a world of wonders for you as well... I dare you to try it!
Encourage Mindful Eating for Athletes
In my work with eating disorder recovery, a crucial dietary change I advocate is the focus on mindful eating, particularly for athletes. This approach helps clients reconnect with their body's hunger signals, encouraging them to eat with awareness rather than following restrictive diets or eating on autopilot.
For athletes dealing with eating disorders, understanding portion control through mindful eating has been transformative. One client, a college athlete, learned to listen to her body's signals, which improved her energy levels and performance without the anxiety of rigid meal plans. This method doesn't emphasize specific foods but rather a balanced, intuitive approach to eating.
For those in fitness, I recommend incorporating mindful eating into your client's nutritional guidance. It fosters a positive relationship with food, enhancing both physical and mental well-being, which ultimately leads to more sustainable, long-term results. It's a subtle shift from "what to eat" to "how to eat," empowering clients and addressing the underlying emotional elements of their diet.
